A. In 12 minutes complete 3 sets
A1. 15 DB Floor press @ 50#/35# right into AMRAP push-ups in 30 seconds
A2. 12-18 GHD sit-ups
A3. barbell glute bridges @ 115#/75#+
B. For time
50 single arm DB hang clean and jerks @ 50#/35#
200 Double unders or 200 single unders
50 single arm DB hang clean and jerks
*EMOM starting @ 00:00 complete 3 burpees
*Burpees stop after the 10:00 mark
18 minute time cap
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne